07.31.2013 [wednesday]

Last day of July 2013. WOW. Although I am excited and ready for our students that left for the summer to return, I am nowhere near ready for the summer to be over! Are you? Have you accomplished everything that you wanted? (only the fun things count). For example, swimming, biking, going on vacation, camping, relaxing, all of the things that we WANT to do,  but can’t seem to MAKE time for. Exercise, working out, training, whatever you want to call it, is the same way. Most people don’t HAVE spare time to workout; they MAKE time to workout! Take Jamie Harmon for example: Jamie comes to the 6am class everyday, but she doesn’t have to be to work until 11! Why? Because she knows that if she allows herself to sleep in she will want to keep sleeping and will have less will power to get out of bed.  So whats my point?—YOU have to MAKE time for what’s important. If you make something a PRIORITY, like health, fitness, longevity, etc, then it becomes less of an option.

Skills & Drills:  20/20/20 (Push ups/Pass through's/Press)
                  10 banded Push Ups
Max-Effort Lift:  25:00 Bench
                  Work up to a 1 rep max
WOD:  21-15-9
      Push Press 165/115#
      C2B Pull Ups
      Double Unders (1:00 attempt)
Pulling Superset:  Bullet Proof Shoulders
                   Max effort banded pull aparts

Bench PR's at the 6am class:
Jamie Harmon 95#
Sydni Lockhart 55#
Mandy Cahoon 105#
Joe Bags 215#
Tracy Galarowicz 50#
Cynthia Damer 75#
and MANY more PR's to come later in the day!!!

BACK SQUAT PR's from Monday: 

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07.24.2013 [wednesday]

Max-Effort Lift:  20:00 Bench
                  warm up: 10@bar, 8-10@45%, 5-10@65%
                  work: 5@75%, 3@85%, 1+@95%
                  back off: 10@50-60%
Assistant Movement: Banded Tricep Push Downs
                    1x close to failure
                    1x failure
Pulling Superset:  3 Rounds:
                   8-10 Supine Body Rows
                   12-15 Banded Pull Aparts (BPA)
      5-4-3-2-1 Muscle Ups
      10-8-6-4-2 HSPU (Handstand Push ups)
      *alternating movements

07.17.2013 [wednesday]

Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen!417035_349876178364583_1435946255_n
Max-Effort Lift: 20:00 Bench
                 warm-up: 10@bar, 8-10@40%, 5-10@60%
                 work: 3@70%, 3@80%, 3+@90%
                 back off: 10@50-60%
Assistant Movement:  Weighted Push ups
                       1x close to failure
                       1x to failure
                       *Superset with banded pull aparts 3x12-15
WOD:  AMRAP in 10:00
      8 HSPU (handstand push ups)
      8 C2B (chest to bar pull ups)
      8 Push Press 135/95#

07.11.2013 [wednesday]

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Max-Effort Lift:  20:00 Bench  warm up: 10@bar, 8-10@35%, 5-10@55% work: 5@65%, 5@75%, 5+@85% backoff: 10@50-60% Pulling Superset: a.) Bent-over Row 3x6-8 b.) Banded Pull Aparts 3x10-12 WOD: OTM x 16:00 odd: 3-6 reps of elevated HSPU (Ninja's use parallets, beasts use plates) even: 3-8 reps of C2B *Focus on your weakness; if you need to work on strength do them strict, if you need to work on technique/skill/coordination do them kipping!

06.26.2013 [wednesday]

Max-Effort Lift:  15:00 to find a 1-3RM Push Press
Assistant Movement: Weighted Dips or Push Ups
                    1x close to failure
                    1x failure
Pulling Superset: a.) 3x6-8 Strict weighted pull ups (any grip)
                  b.) 3x10-12 banded pull aparts 
WOD:  20-15-10-5:
      Plate GTO (ground to overhead) 45/25#
Prehab: External Rotation 1x20/side

5.15.2013 [wednesday]

Max-Effort Lift:  20:00 Close grip Bench:
                  Warm up: 10@bar, 8-10@40%, 5-10@60%
                  Work: 3@70%, 3@80%, 3+@90%
                  Back off set: 10@50-60%
                  *% based on latest/heaviest weight achieved
Assistant Movement:  Weighted Dips
                     1x close to failure
                     1x failure
Pulling Superset:  3 Rounds:
                   a.) 3 weighted pull ups
                       3 strict pull ups
                       Max rep kipping pull ups
                   b.) 12 Banded face pulls
Upper Body Couplet:  3 Rounds:
                     Max rep plyo push ups
                     Max rep Supine Ring Rows
***throughout class, complete 4+ sets of 10-15 banded pull aparts between main movements. 
Recovery:  Banded Distraction
           Chest Smash
           Super Front Rack


Max-Effort Lift: 15:00 to work up to a 5RM Unstable Bench Press
Assistant Movement: HSPU (kipping allowed)
                    1x Max Reps (not to failure)
                    1x Max Reps to failure
Pulling Superset: a.) Strict Bent over barbell row 3x8
                  b.) Band pull aparts 3x10-12
Upper body couplet: 6 Rounds:
                    1 15' Legless Rope Climb
                    12 Hand release push ups
Prehab:  Bullet proof shoulders:
          Side Plank Retractions 1x20 each side
          Modified push up hold 3x15seconds each side
          Scap push ups 1x15
          T's 4x5+5second overload
          W's 4x5+5second overload
          Cuff Isolation 1x15-30

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